Dante Carrillo
High cholesterol can put you at risk of coronary artery disease and other heart diseases. To reduce cholesterol, it is important to cut down on fatty foods, especially those containing saturated fats. A good way to lower cholesterol is to eat foods that are rich in soluble fibre, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Eating fish two to three times a week is also beneficial, as it provides omega-3 fats, which lower LDL cholesterol. In addition, it is important to limit your consumption of alcohol and avoid smoking, as these can increase cholesterol levels.
| Characteristics | Values |
|---|---|
| Cholesterol-lowering foods | Oats, barley, psyllium, okra, eggplant, soy protein, whole almonds, fruits, vegetables, whole grains, legumes, nuts, seeds, fish |
| Foods to avoid | Saturated fats, fatty foods, processed meats, alcohol |
| Foods to limit | Red meat, eggs (for people with high cholesterol, type 2 diabetes and heart disease) |
| Foods to include | Unsaturated fats, polyunsaturated fats, monounsaturated fats, omega-3 fatty acids, plant sterols and stanols, fibre |
| Lifestyle changes | Exercise (at least 150 minutes per week), quit smoking |
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What You'll Learn
Increase omega-3 fatty acids
Eating foods rich in omega-3 fatty acids is an important part of a diet to reduce cholesterol. Omega-3s are "healthy fats" and polyunsaturated fats that perform important functions in the body. They are considered healthier alternatives to saturated fats, which are sometimes known as "bad" or "unhealthy" fats. Omega-3 fatty acids help all the cells in your body function properly and are a vital part of your cell membranes, helping to provide structure and supporting interactions between cells.
There are different types of omega-3s, including DHA and EPA, which are found in seafood, and ALA, which is found in plants. Fatty fish such as salmon, tuna (canned or fresh), and mackerel are good sources of omega-3s. However, if you are pregnant or breastfeeding, it is recommended to avoid fish that may be high in mercury, such as mackerel. Other plant-based sources of omega-3s include flaxseed and chia seeds.
By incorporating omega-3-rich foods into your diet, you can help lower your LDL ("bad") cholesterol and triglyceride levels. High LDL levels can lead to a buildup of cholesterol in your arteries, increasing your risk of heart disease and stroke. Omega-3s also help raise HDL ("good") cholesterol, which works to remove excess cholesterol from your body. Additionally, omega-3s can help control blood pressure and may lower your risk of heart rhythm problems and sudden death caused by an abnormal heart rhythm (arrhythmia).
Some studies suggest that omega-3 supplements may also provide heart health benefits, particularly for those with atherosclerotic cardiovascular disease, high triglycerides, and those taking statins. However, it is important to note that clinical trials on the benefits of omega-3 supplements have produced mixed results, and it is always recommended to consult a healthcare professional before starting any new supplement.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a key component of a diet aimed at reducing cholesterol. Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs some cholesterol to function properly, too much of it in your blood can stick to the walls of your arteries, narrowing or blocking them. This puts you at risk for coronary artery disease and other heart diseases.
Fruits and vegetables are important sources of vitamins, fibre, and other nutrients. Fibre, especially soluble fibre, is key to lowering cholesterol. It binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Soluble fibre can be found in fruits such as apples, grapes, strawberries, citrus fruits, and vegetables like okra and eggplant. Pectin, a type of soluble fibre found in apples, grapes, and citrus fruits, also lowers LDL.
In addition to soluble fibre, increasing your intake of plant stanols and sterols can help lower cholesterol. These substances prevent your digestive tract from absorbing cholesterol. They can be found in whole grains, nuts, legumes, and oils such as olive oil and avocado oil. Getting 2 grams of plant sterols or stanols per day can lower LDL cholesterol by about 10%.
The Mediterranean Diet is a heart-healthy eating plan that can help manage cholesterol levels. It involves planning meals around plant-based foods, including fruits and vegetables, whole grains, and beans. This diet reduces your intake of saturated fat and trans fat, which can significantly impact your LDL levels. Instead, it incorporates healthy fats that support overall heart health.
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Reduce saturated fats
To reduce high cholesterol, it is important to focus on reducing saturated fats in your diet. Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs some cholesterol to function, high levels of LDL cholesterol in your blood can stick to the walls of your arteries, narrowing or blocking them. This puts you at risk of coronary artery disease and other heart diseases.
Saturated fats occur naturally in many foods, primarily animal products such as meat and dairy. Beef, lamb, some cuts of pork and poultry (with the skin on) contain saturated fats, as do butter, cream, and cheese made from whole or 2% milk. Some plant-based foods that contain saturated fats include coconut, coconut oil, and cocoa butter, as well as palm oil and palm kernel oil.
The American Heart Association recommends that adults who need to lower their LDL cholesterol should reduce their intake of saturated fats to less than 6% of their total daily calories. For someone consuming 2,000 calories a day, this equates to about 11 to 13 grams of saturated fat.
To reduce saturated fats in your diet, limit your intake of the foods mentioned above. Choose leaner cuts of meat or opt for plant-based protein sources such as beans, tofu, or seitan. Instead of butter, opt for margarine enriched with plant sterols, which can help lower cholesterol absorption in the body. When it comes to dairy, choose low-fat or non-fat options, or try dairy alternatives such as almond, soy, or oat milk, which are naturally cholesterol-free.
In addition to reducing saturated fats, it is beneficial to increase your intake of omega-3 fatty acids, which can be found in certain types of fish, such as salmon, tuna, and mackerel. Aim to consume these fish two times a week to help lower LDL and triglyceride levels.
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Choose polyunsaturated fats
Polyunsaturated fats are a type of dietary fat that is good for heart health. Consuming foods that contain polyunsaturated fats instead of saturated or trans fats is beneficial for the heart. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential for brain function and cell growth. Omega-3 fatty acids, in particular, help to slow the buildup of plaque, which can otherwise harden and clog arteries. They also reduce triglycerides in the bloodstream and protect the heart by preventing abnormal heart rhythms.
Sources of polyunsaturated fats include walnuts, flax seeds, sunflower seeds, corn oil, and safflower oil. Fatty fish such as salmon, tuna, and mackerel are also rich in omega-3 fatty acids and are recommended to be consumed two times a week. However, pregnant or breastfeeding women should avoid fish with high mercury content, such as mackerel.
When incorporating polyunsaturated fats into your diet, it is important to replace unhealthy fats with these healthier alternatives. This means reducing your consumption of saturated fats found in red meat, butter, cheese, and whole-fat dairy products. Keep your total fat consumption to no more than 25% to 30% of your daily calories, with no more than 10% of those calories coming from saturated fat. Reading food labels can help you monitor your fat intake.
In addition to choosing polyunsaturated fats, a cholesterol-lowering diet includes plenty of fruits, vegetables, whole grains, beans, nuts, and plant-based proteins. Oats, barley, psyllium, okra, and eggplant are rich in soluble fiber, which helps to lower LDL cholesterol. A largely vegetarian diet that incorporates a variety of cholesterol-lowering foods is an effective way to improve your heart health and lower your risk of heart disease.
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Exercise regularly
Exercise is one of the most effective ways to lower your cholesterol and improve your health. It's important to get regular exercise, and the type of workout you do is less important than how often and how regularly you do it. Aim for at least 30 minutes of moderate-intensity exercise, 5 to 6 days a week, for the greatest benefit. You can also break this up into smaller, more manageable chunks of time, such as three 10-minute walks throughout the day.
Walking is an excellent and accessible way to get your heart rate up and keep your cholesterol levels in check. A brisk walk is a simple, effective way to improve your health, and it's often easier to manage than running. If you enjoy jogging or running, that's a great way to lower your LDL cholesterol and manage your weight. Swimming is another excellent option, as it helps lower LDL cholesterol and improve overall health.
Resistance training, which includes weight training with dumbbells, kettlebells, or weight machines, can also help lower LDL cholesterol and improve total cholesterol. Yoga, too, has been shown to reduce the risk of heart disease and may directly affect cholesterol levels.
In addition to these specific forms of exercise, try to incorporate movement into your day in any way you can. Take the stairs instead of the elevator, or get off the bus one stop early and walk the rest of the way. These small changes can add up to big improvements in your health.
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Frequently asked questions
To reduce cholesterol, eat a diet rich in fruits, vegetables, whole grains, nuts, legumes, and seeds. Consume fatty fish two to three times a week to get omega-3 fatty acids, which lower LDL cholesterol. Opt for lean meats and poultry, and limit red and processed meats. Include foods with soluble fibre, such as oats, barley, psyllium, okra, and eggplant.
Limit your intake of saturated fats found in meat, dairy products, chocolate, baked goods, and deep-fried and processed foods. Reduce your consumption of foods with high cholesterol, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products. Avoid excessive alcohol consumption, as it can increase cholesterol and triglyceride levels.
The Mediterranean diet and the TLC (Therapeutic Lifestyle Changes) Diet are recommended for lowering cholesterol. The American Heart Association suggests limiting red and processed meats, while the Heart Foundation recommends a diet rich in fresh and unprocessed foods, limiting sugary drinks, chocolate, chips, and baked goods.
